Foam Rolling and Massage
Mobility Exercises

Warmup 1

Guided Warmup Video

Warmup Instructions

  • 10-15 Minutes
  • Roll > Stretch > Move all joints in full range of motion > Raise body temperature
  • 20-30s or 5-10 reps minimum per exercise, per side.
  • With legs being bigger muscles, do 10 reps per leg.

Types of Warmup Exercises

Static (Hold)For increasing flexibility.
Hold a stretch for 20-30 seconds per side, when applicable. If you are less flexible, 60 seconds is ideal if you want to see flexibility improve faster.

Dynamic (Motion) = For joint range-of-motion.
5, 10, or 20 reps or 30 seconds per side, when applicable.

Ballistic (Explosive) = For raising core temperature and amping up the nervous system.
5, 10, or 20 reps or 20-30 seconds per side, when applicable.

>>> = Quick Warmup - Prioritize these exercises if you don't do the full warmup. At the very least, perform weighted exercises with ~50% of your working weight (i.e., if you are squatting 100 lbs, warm up with 50 lbs).

>>> See Full Warmup Lesson

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